Strength
3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 5x3
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets
*Build to a Heavy Unbroken Complex across 5 working sets
WOD
"Wilson"
15:00 AMRAP
5-10-15-20-25…..
Toes to bar
10 Overhead Squats 95#/65#
50 Double Unders
Strength 1
Bench Press
- Heavy Single (10-12 minutes)
* Rest as needed between sets
Strength 2
Box Jump: Max Height
WOD
"Cookie Monster"
15:00 Amrap
300/250m Row
15 Hang Power Snatch 75#/55#
15 Push Ups
WOD
FOR TIME:
100 Wall Balls 20#/14#
100 Toes to Bar
100 Hang Power Snatch 95#/65#
60 Wall Balls
60 Toes to Bar
60 Hang Power Snatch
*The Wall Ball never touches the ground or passes the waist throughout the workout. P1 works while P2 rests or holds the Wall Ball above the waist.
**Both partners perform a 15 Up-Down penalty each time the ball touches the ground.
Strength
Build to a Moderate-Heavy Complex
1 Snatch Deadlift
+
1 Below the Knee Hang Power Snatch
+
1 Power Snatch
(Score is Weight)
WOD
AMRAP x 6 MINUTES
8 Power Snatch 95#/65#
8 Toes to Bar
-Rest 2:00-
AMRAP x 6 MINUTES
4 Power Snatch 135#/95#
8 Toes to Bar
(Score is Reps)
